20 Minute Clean Meals

You have had a busy day at work, the dog needs to be walked, there's five loads of laundry to do, but most importantly your family is hungry and you need to come up with dinner NOW. We have all had these days where everything has piled up and we haven't planned ahead on what to prepare. Instead of searching Pinterest for "Can I thaw chicken with my hair dryer?" let me show you a simple formula that will have a clean eating dinner on the table in no time.

1. Choose a protein

That chicken may be frozen, but that can of beans is ready to go. Maybe you have frozen salmon, but that can of tuna fish is sitting in the pantry. Don't be afraid use basics. I will show you how to dress them up.

2. Inventory your vegetables

I understand that we don't all have hours of free time go to the farmer's market every Saturday and keep fresh produce on hand at all times. Don't be afraid to dig through your freezer. Frozen peas? Frozen broccoli? Canned corn? Frozen Brussels you never thought you would use? Canned artichokes? We can work with any of that.

3. Choose a Starch

You may not have those fresh red potatoes that you love so much or the time to whip up fresh baked artisan breads, but is there a bag of cornmeal collecting dust in the back of your pantry? Have any whole wheat flour? Even a waffle can be incorporated into a quick meal.

4. Spices

Pull out any spices you have. When they are visible your mind can start to imagine something.

Ok, so we now have all the components. Time to be creative. At this point I usually decide whether I want to do separate pieces or make a stew. Admittedly most of the time, I go for a stew. It is fast and as long as I have chicken stock and canned tomatoes on hand (which I almost always do because I buy the organic from Costco at a great price in bulk), then anything can be turned into a delicious stew. Another benefit of a stew is the ability to throw everything into a pot and WALK AWAY! I can usually start a load of laundry and pick up a few dishes while the stew in simmering on the stove top.

Here are 3 examples of quick meals that I've personally created using this method: All of my meals are made for two because I only cook for two right now. We usually have leftovers.

1. Vegan Chili and Cornbread

Protein: 1 can black beans, 1 can black eye peas

Vegetables: 1 can tomatoes, 1 bag frozen corn, (these two alone will suffice, but throw in anything else you may happen to have such as peppers, onions, garlic)

Starch: Cornmeal (follow directions on bag usually eggs and milk)

Spices: Cumin, chili powder, garlic powder, onion powder, paprika (any combination of these will work with salt and pepper)

Throw everything together in a pot and cook until the vegetables are at a consistency you like.

2. Salmon Stew 

Perhaps we can use that frozen salmon after all!

Protein: 2 frozen salmon filets and 1-2 cups chicken broth or veggie broth

Vegetables: 1 can tomatoes, 1 can corn, 1 bag frozen broccoli, 1 bag frozen asparagus (Any combination of these will work. Use one or all).

Starch: toast up some Ezekiel bread or throw in a few of any type potatoes slices very thin.

Spices: garlic powder, ginger, onion powder, paprika, cayenne (Any combination here will work. Be cautious of over seasoning. A little goes a long way).

Throw in everything and cook until the salmon and potatoes are done. Cook this on a lower setting and stir often. Adding milk to this at the very end is delicious.

3. Tuna and Veggies

Protein: Can of Tuna

Vegetables: Frozen vegetable medley, frozen brocoli, canned artichokes, canned or frozen peas, fresh or frozen spinach (Any combination)

Starch: Toasted waffle with butter or Whole wheat flour (here's a great biscuit for two recipe that we make all the time. In place of shortening we use coconut oil and we also sub whole wheat pastry flour).

Spices: I usually use a little salt, a little pepper and not much else. Steam the vegetables then toss them in a bowl and add the tuna, salt and pepper. Enjoy! Adding a little Kerrygold cheddar on top of this is delicious.